Nourishing Mama

Budget/Meal Planning

noreply@blogger.com (Anonymous) — Wed, 02 Aug 2017 22:28:00 +0000

So I have been away for a while...just to catch you up(if you read) I have opened a business, been working very hard at building it and keeping my family healthy and I have also been through some awesome holistic training...so that is where I have been...I am on Instagram #hangarofhealing so if you want to follow me you can!

Have you ever wondered how much you should be spending on food? Do you budget and meal plan? Or are you an ‘I’ll figure it out later kinda person’? Recently, I was doing some budgeting for our monthly grocery bill….Family of 4 (but sometimes feed 5-6 a few times a week). Now that my kids are going back to school and I have 3 different school schedules and my schedule….PLANNING a menu and organizing is critical for maintaining my sanity. I have an elementary school student who plays soccer, a middle schooler who is a cheerleader and my wife teaches high school~ Needless to say….I have to be organized, prepared and ready to cook and have food available.

I feel like I budget my time well, I work at work most days, and do the mommy thing at home-sometime they overlap. That being said….3 different school start time and end times with practices and games and then don’t forget my schedule too…Anywho….

Here is my last week meal plans and my monthly budget for groceries. The grocery budget is variable on if I have to buy a meat order that month or not.

But on average….$1,200, $1,500 to $2,000 a month on food is normal(high end is $2000)

First I am blessed that I own my business, make my own hours and can afford the highest quality foods available…but even when I was struggling(yes, I have been there with small children), FOOD and NUTRITION was very high on my priority list-I made it work by cutting out things that were not important.

So here is a break down of my grocery budget…Now that is 7 days a week, for 4 people(sometimes 5-6) 3 meals a day plus snacks.

On the high end…that turns out to be less than 6$ a meal of mostly organic, gluten free(sometimes grain free) nourishing, real food meals. I am pretty sure you can’t go to a nice restaurant and get mostly organic, gluten free meals for you entire family for less than $6 a person???? I know a recent trip to a fancy high end restaurant cost us $150, and it wasn’t organic…that was one meal.
If you take that $150 and the other 3-4 times you eat out a week, that is your week or more of groceries for your family.

Meal Planning....Sunday is my meal planning day...As I sit drinking my coffee looking out the kitchen window, I start my meal planning for the week...What needs to be used, do I have veggies on the verge of being tossed, what meat do I have, what is the schedule, how many pressure cooker/crockpot meals are there, what kinds of food prep can I do today to get ready for the week, etc.? All those things go onto my notebook. I then browse pinterest, my recipes books, files and past recipes, come up with a plan or three and make it happen.
This is what my notebook end up looking like. Most days I follow the meal plan, some days I change meat or entire meals...but if I am prepared ahead of time, all goes smooth and easy.

Peace~Love~Chi

Emily

What you 'should' be eating!

noreply@blogger.com (Anonymous) — Mon, 12 Oct 2015 21:10:00 +0000

When I started my journey many years ago....I never knew where life would take me. I have made many mistakes but I have also had many successes. When I coach people about holistic nutrition and they ask about my food and what I eat, I always tell them to start where they are comfortable! Do not try and do what I do! If drinking water and switching to organic food(even if processed) is what you can do-GREAT, DO THAT!

The Average American eat only 15 foods! HOW BORING!!!! You should have variety in your diet and rotate your food. This will help you to see any food intolerance or allergies and help you get more vitamins, minerals and enzymes into your diet. Don't be afraid of CALORIES!!!! Calories give you energy-they come from REAL FOOD not CRAP!

I wanted to do a picture blog because I recently read an article about a 'nutritionist' who took pictures of all the foods she ate in a day. I was astounded and shocked at the crap she put in her body and what she is 'teaching' others. To me she had body image issues and was not getting what she needed. Her skin did not look healthy and she wore LOTS of makeup, she didn't not hardly any water, and is addicted to sugar! Plus her food was lacking color...the only thing that was not brown was a small handful carrots and M&M's(and I am not kidding)...everything else was brown. It really is SAD!!

Holistic nutrition is my passion. I am not perfect nor do I want to be. I eat stuff that I shouldn't, and I drink the occasional beer or cocktail. I can't make people change, I can only inspire them to want to make a step in the right direction. If you don't want to eat what I eat, I don't judge...trust me!

I am doing this to show you what you can eat and how you can add variety to your diet. I don't eat the same 'meals' everyday. I try to follow the seasons when I cook and get a lot of color and variety

I get asked a lot....so what do you eat? I always tell them, I eat FOOD, REAL FOOD. Most everything I put in my body is organic, grain free(with the exception of white rice), raw, fermented and living. It is food that our ancestors ate, harvested, grew or hunted! There are few exceptions. These are just a few days of what I typically eat, it will give you and idea of the variety and show you options.

Day 1

Morning herbal coffee mixture plus a splash of real coffee(4:45 am)


My one cup of herbal coffee mixture plus water(4:45am)

I always start out my day with a good 6-8 oz of filtered water with celtic sea salt! Then I usually have 1-2 cups of my herbal coffee concoction while I am making lunches and breakfast.

My breakfast-usually I have leftovers from the night before

My breakfast varies day to day, as I rotate my foods often. We eat breakfast as a family at 6:30am. I usually have leftovers from dinner for breakfast. This morning was sauteed kale in coconut oil with lemon butter cod. I do have typical breakfast foods, like eggs, but usually when I don't have enough leftovers from dinner(or it is part of my rotation of foods)

Snack at work around 10 am.

If I eat a big enough breakfast that is protein rich, I can last a good few hours between meals...Today was a good day as I didn't need a snack until 10am. This is a mixed raw veggie salad with balsamic and olive oil and 3 paleo pumpkin chocolate chip cookies....(most everything I eat is grain free and organic)


Lunch-1pm

Today I didn't have enough leftovers for lunch so it was purple grapes, plantain chips and canned sardines-which are great healthy fats and a wonderful protein. I grew up eating sardines with my grandfather. We would eat them on 'Trisquits'. To this day I have fond memories of sardines and crackers. I don't eat those crackers anymore so I found the alternative....organic plantain chips! YUMMO.

Leftovers from kids lunches

After I pick the kids up from school, I usually nibble on what is left from their lunches...Today was a combination of grapes, more plantain chips and organic salsa and left over paleo pizza(coconut flour crust). I normally don't eat cheese, but I hate wasting food-like, it really bothers me. I save every little bit of food if I can and figure out a way to re-use, cook or compost it. This was at 3 pm.

And as always, I drink at least 80-100 oz of filtered water with celtic sea salt a day!


Dinner this night was hamburger salad with butternut squash. The picture doesn't do it justice.

I had pastured ground beef on a bed of greens with tomatoes, cultured pickles and the dressing is ketchup and mustard. I usually have grilled onions on top, but forgot to make them. Water with dinner as well. I also had a small gluten free brownie after dinner, but forgot to take a picture.

Day 2. Started with the same coffee mixture. Today is Saturday and that means soccer and football. I coach 2 teams and then we watch football and clean house. I have a little more time to cook breakfast today and need it to be stick to your ribs kinda breakfast.

Day 2 breakfast-Gluten and Grain Free Cinnamon rolls with pastured Bacon.

Drank 40 oz of water at the soccer field during the 2 games. I also had 2 small clementines and a banana(a lot of fruit, but it was hot outside and the fruit was refreshing)

Lunch after the soccer games....Paleo wraps, and melon.

The paleo wraps were coconut wraps real mayo, an entire avocado, sliced turkey and lettuce. Dinner that night was out with friends at an upscale tapas bar. I did not take pictures of our food because I don't do that when we eat out. However I will tell you what I had....Duck salad on a bed of micro greens with apple rings, pan seared ahi tuna with grits and greens, bacon wrapped lobster tail and real fried potatoes with homemade ketchup. That is not a typical night out-we were celebrating a birthday party. So we indulged a little bit and that is OK!!!!

Day 3....Herbal coffee and water.

chicken sausage and scrambled eggs with veggies

Breakfast is chicken sausage, with sauteed veggies(zuchinni and peppers) mixed with scrambled eggs.

Lunch wrap and grapes with a few plantain chips(not pictured)

My lunch was a wrap made a raw 'wrawp' with real mayo, roasted chicken, lettuce and tomatoes and I had water to drink as well.

My FAVORITE kombcha.

So as I was prepping for dinner....I wanted a fizzy drink. This is my favorite flavor of kombucha-it has a slight hint of 'soda' flavor but it is full of probiotics and really good for your belly!

Elk wakiki meatballs with rice and raw salad

Dinner this night was elk wakiki meatballs (sweet and sour) with pineapple and green peppers, served with rice and a raw mixed veggie salad(green papaya, purple cabbage, carrots, broccoli, cauliflower, cilantro and lime vinaigrette) The only 'grain' I eat is white rice, I soak it in water with a little ACV and cook it in homemade chicken or beef broth and butter. Soaking cuts down the phytic acid which makes all grains indigestible and does not allow you body to use the vitamins that are attached to the grain.

A very wise man once told me to ask the 'professionals' who are giving advice on nutrition, exercise or other health tips, to please take off their clothes so that I can see what they really look like. If you like what you see, ask them what they do, and do that. If you don't like it, then DON'T TAKE THEIR ADVICE!!! Take a look at their skin, muscle tone, eyes, hair and nails etc...healthy individuals have great muscle tone, no skin issues, good hair texture, strong nails and they don't have to cover up with makeup or clothes. Now I have no problem showing any of my clients, friends, family or anyone else what I look like. I practice what I preach and can show you how eating real food, practicing movement and tai chi, getting adequate sleep and drinking 1/2 your body weight in oz of water a day can make a HUGE difference in a body. Although I don't have a naked picture....These 2 pictures are close;)...

Pool party with my daughter......

hiking to the 'I love you tree'

PS. I move my body EVERY DAY, all day long. I practice tai chi and love myself. I want you to do the same.. Loving yourself is the first step in making a change!

Peace, Love and Chi

Emily

Podcast with gluten free easlily blogger!

noreply@blogger.com (Anonymous) — Thu, 11 Jun 2015 09:49:00 +0000

So I've been busy, like crazy busy. Blogging has taken a back burner to building my business and living my dream.

However, I had a few free moments to do a podcast with Shirley Braden from Gluten Free Easily.

Shirley Braden from gluten Free Easily

So enjoy and learn a little about going gluten free! Have a great Summer!

If you haven't checked out my business page Hangar of Healing please come by and like my FB page too.

Peace, Love and Chi

Emily

A STORY about a Grain Free Chocoate Peanut Butter Cake Recipe.....

noreply@blogger.com (Anonymous) — Sun, 01 Mar 2015 01:38:00 +0000

Proud Parent Moment!

So I have to tell you that THIS IS NOT MY RECIPE. My 9 year old daughter decided to try and follow a recipe for chocolate zucchini cake(without me knowing) and modified it to a grain free cake for her brother. Here is the story!

I walked in from doing chores outside and find her at the kitchen table with my lab top watch a cooking video and 'making this cake.' My first instinct was to help of course(and move the computer) but she didn't want help. She then proceeds to tell me that the lady was using 1/2 cup of almond butter, but she knew her brother liked peanut butter and she decided to use 1 whole cup. I told her that she probably needed to stick to the recipe so that it will turn out. She says "Mom, I got this." Of course I am skeptical. She is asking me about measurements because the video was just telling her to add baking soda, vanilla, cocoa powder etc. but was not giving exact measurement. I was having to guess as well with the amounts of baking soda and vanilla and she did all the rest. Then the video got to the zucchini and she cringed and said 'I don't want to add zucchini, even though she says you can't taste it." I just told her that the zucchini was probably going to give it moisture so she could use applesauce or add a few more eggs. She opted for the extra eggs.

Hard to see the cake because it had flaming candles on it!

She finished mixing all the ingredient and put the cake in the oven (I helped) and set the timer. We took it out when it was finished. It smelled good but I was still a little skeptical. Then she says she needed to make icing and got out the cream cheese. She needed help lifting the large stand mixer and and the proceeded to make the icing which she dyed yellow(with natural food coloring).

After we had dinner, she put candles on the cake and we sang Happy Birthday to my Son(who just turned 5). She cut this cake she made, put a piece on his plate and he took a bite. His response was "Yum." I just couldn't resist(and I don't like peanut butter) but I had to try. I wanted to see how this turned out. I was thinking that I might have to 're-invent' this dish into something else. Boy was I WRONG! She put a piece on my plate I took a bite with the butter cream frosting and seriously at the dinner table I said "Holy $hit." (I stopped myself before it came out as a bad word). I was smiling from ear to ear and she started to have a little grin on her face. She then dished up a piece for herself and took a bite(meanwhile, my son was on his second piece)...she said that she was surprised it was so good.

I would have thought it would have turned out more like a brownie, but it was light, fluffy and moist. Just the right amount of peanut butter and the chocolate perfect. The butter cream frosting tied it all together. I still can't believe she did this with really NO recipe and it was this good! Kudos to you dear, you are turning into fantastic cook!

So here is her recipe, word for word as she told me FROM HER MEMORY!!!!-Pretty impressive!

Dill's Grain Free Chocolate PB Cake
1. Grease 8 x 8 pan with coconut oil, oh and heat oven up I think 350.
2. You can use parchment paper with 2 sides out so you can lift the cake out of the pan if you want to.
3. In a big bowl add 1 cup organic peanut butter
4. Add 1/2 cup maple syrup
5. Add 1/4 cup cocoa powder
6. You add 1/2 tsp baking soda
7. Add 1/8 tsp sea salt
8. Add 3 organic/pastured eggs
9. Add 1 tsp vanilla
10. Then stir it with wooden spoon. Make sure it is not to think but not to watery. Make sure the eggs are fully mixed in and not to drippy or not to thick.
11. If you wan to use a beater to beat the eggs you can, but I didn't because I thought it wouldn't work as well.
12. Add 1/2 cup chocolate chips(semi-sweet)
13. Mix REALLY well
14. Poor into pan and make sure it is evenly distributed
15. Bake at 350 for 35-45 minutes. Check with a toothpick at 25 minutes. Let Cool.

Dill's Butter Cream Frosting

1. Get a large stand mixer or hand mixer
2. 1 organic package of cream cheese-to mixer
3. 1/2 cup powdered sugar-organic
4. Mix sugar and cream cheese
5. Add 1/4 cup room temp butter(organic)
6. Mix well
7. Add 1 tsp vanilla extract
8. Mix really well
9. (optional) Food coloring. I used organic natural dye
10. Apply to cake after cooled.
11. Serve and Eat!


The chef and her brother before trying cake.

What is left for tomorrow....

Grain free/Dairy Free/Sugar Free Crepes

noreply@blogger.com (Anonymous) — Sun, 25 Jan 2015 23:32:00 +0000

So I was craving crepes......like really good crepes that I can stuff with cream cheese, or chocolate or just dip in maple syrup. BUT we can't eat flour(gluten) and I don't eat grains. SO these are JUST as good as traditional crepes( I think they are better). I modified a recipe from the paleo plan because I didn't have the same amounts of the ingredients.

Ingredients:
6 organic pastured eggs
4 organic ripe bananas
3/4 of a can or about 1 1/2 cups organic full fat coconut milk
1 tsp celtic sea salt
1 1/2-2 cups tapioca flour

coconut oil for cooking

How to put together:
Place first 4 ingredients in blender(I used a ninja) and blend until smooth. Add 1 1/2 cups tapioca flour and blend again. If it is to thin add a little more starch to reach desired consistency.

when batter is just about ready to flip

Heat a cast iron skillet( I used my le creuset cookware) add a little coconut oil to bottom of pan. Make sure it is hot, then ladle in about 1/2-3/5 cup of batter and swirl around side to make it like a flat pancake. Cook about 30 sec-1 min until side are just done and it is toasted under, flip and cook another 30 sec. Transfer to the oven on warm setting and repeat until all batter is gone.


flipped and almost ready to eat!

I like mine with chocolate hazelnut or cream cheese. The kids like the rip and dip. Rip off a piece and dip in maple syrup! YUMMO

If you have any left over(they are pretty filling), use the rest for wraps or tortillas. They hold up really well. I had just enough left over to make creamy Mexican burritos for dinner.


They wrap well and hold all sorts of good stuff.

Enjoy!

Emily 'The Nourishing Mama'

15 Tips for limiting food waste

noreply@blogger.com (Anonymous) — Thu, 20 Nov 2014 17:22:00 +0000

I heard a few statistics on the radio a few day back.

The EPA estimates 35 million tons of food waste a year….and 40-50% comes from consumers from home food waste(spoiled, spilled, wasted food).

see even the bowl is licked clean at our house!(these were kale chips)

This got me thinking…..that is a lot of food!! That is a lot of food waste…a lot.

Have you ever seen the amount of untouched, uneaten food that is dumped into the trash can at a school cafeteria, or even taken note of what is wasted at your house? Have you seen what is tossed into the trash at a restaurant when people leave food on their plates. It is astounding! Not to mention the grocery stores expired food, farmers who can’t sell the food(lets hope they have a recyclable farm and give it back to the animals!)

So here are my tips on limiting food waste: Feel free to comment and add your tips too!

1. PLAN-keeping meal plans helps you only get what you need at the store.
2. Eat seasonally-eating fresh fruits and vegetable that are in season help you to plan meals and keep food cost down. Hit the farmers market up for great deals!
3. Re-purpose leftovers…other than soup(and maybe a few others items), you can usually turn leftovers into new dishes with minimal effort…most everything can become a nourishing soup. (Left over beef-beef and veggie soup, beef burritos, beef and broccoli stir fry, shredded bbq beef: chicken can go in to everything-chicken soup, salad, burritos, on pizza, bbq chicken, chicken spaghetti etc. Just figure out what you can turn it into.)
4. Teach children (and adults) to respect food and that throwing food out is not acceptable. My kids know that if they don’t eat it for lunch-they bring it home and eat it later or we turn into something else. Children that come to our house and often surprised when I make them finish the apple after only taking two bites and then telling me they don’t want it.
5. If you do go to a restaurant, take doggie bags and on the way home, give it to a homeless person(I know in my city I see one on just about every corner!!!!)
6. Leftovers for lunch! Easy peasy-if you make enough the night before, it becomes lunch the next day!
7. Use every part of the animal(pork fat turns into lard, chicken bones turn into nourishing bone broth with gizzards and liver, pigs feet and kidneys make stock for the dogs and cats in our house).
8. Save and freeze(and label) bits and pieces of things to make soups(a cup of chicken, a few beans-after a few of this and that in the freezer, you have enough for chicken chili soup!)
9. Use the ends of carrots, celery and onion and save them in a freezer bag for your chicken stock instead of tossing them out(or instead of using whole carrots, celery and onions)
10. Soup, soup, soup…taco soup, chicken soup, bean soup, lasagna soup, egg drop, bbq soup you get the idea-left overs make great soup!
11. Put the things that need to be used up first in the front of the fridge so you can see them! Sometimes you might get some weird combinations(like grain free pizza, collards with ham and chicken soup-but hey it worked for us!)
12. One day a week, usually Friday for us, I pull out what all needs to be used from the fridge and make a dish with the remaining ingredients or eat leftovers. I do this Friday because Friday and Saturday are my large shopping days. Also make a note to pull out the bags of goodies from the freezer once or twice a month and clean the freezer to make meals!
13. Compost and get chickens and rabbits! Chickens are natures way of cleaning up and eating stuff we don’t(unless it is rotten and spoiled)…I give them everything to scratch through and eat. Well I actually put in on my compost pile and let them turn my pile for me by scratching at the peels, coffee grounds, egg shells, and other raw scraps I have. They love pumpkin/winter squash guts, any leafy green. Chickens are carnivores, they scratch for bugs and worms all day(and lizards too!) But I don’t put meat on my compost pile, just veggies. As far as cooked food-I lay our a bowl in the morning of meat, grains, cooked veggies or what ever was left over from the day before and they usually eat all of it(except bread crust-mine don’t eat bread crust) And rabbits…our rabbits eat apple cores and peels, carrot tops and peels(unless I save for stock), parsley stems. And in return the chickens give us eggs and the rabbits give us fertilizer for the garden!
14. Also it helps that if you pay for high quality food you DON’T want to waste it. Cheap food is easy to throw out-but if you pay 18-25$ for a whole chicken, you better believe that I am going to use every piece of meat and the bones !!!
15. It also helps if you 'know a guy' who will eat ANYTHING and you need to clean out your fridge once a week! Right JL?:o)

So those are my tips, I am sure there are many more. Please feel free to share how you limit food waste.

My next goal is to figure out how to take the untouched food from school cafeterias and donate it to food banks! Any body want to help?

Podcast with Fermented Harvest

noreply@blogger.com (Anonymous) — Thu, 04 Sep 2014 09:58:00 +0000

Pro-biotics......

We have all heard the word but what are they? Well they are foods (and some supplements) that are loaded with healthy bacteria for you gut. I always talk about getting nutrition from foods, here is a great way to start and support a local family business.

Our latest podcast is with a local family who makes and sells 'fermented' goodies. She talks all about how they got started and the process that it takes.

You can find their products locally, at Old Thyme Remedies. Check this out, they are a Martha Stewart nominee for American Made products! How cool is that?

Ok, so here is the link to listen to our interview with Carolyn.

Check them out here and try some of the fermented pro-biotics. My favorite is the 'juice'.

As always, let us know what you want to hear!
Enjoy

One Pot Shrimp Creole

noreply@blogger.com (Anonymous) — Sat, 30 Aug 2014 21:23:00 +0000

Yall, my moms shrimp creole recipe is so easy. It is filled with good nourishing fish stock, healthy fats and loads of veggies, it is very filling too.

I have used and abused the recipe....and made modifications* for nourishing our bodies.

*Modifications....Use only organic veggies and spices. I use fish/chicken stock in place of water. I also saute veggies in pastured lard or bacon fat. I use the freshest wild shrimp and make it 2 pounds because I like shrimp! I use glass jars of tomato sauce and I soak then cook the rice in chicken stock as well. I leave out the hot sauce, and let the people eating add if needed.

Enjoy!

Pod-cast with Vicki White

noreply@blogger.com (Anonymous) — Sun, 10 Aug 2014 19:40:00 +0000

If you have not heard of Weston A. Price, you need to look him up. Our latest podcast is with Vicki White, local chapter leader of the WestonAPrice foundation. It is all about finding REAL Nourishing Food and healing your body. Her website is Nourishing Pensacola.

I am a member of this organization, you should really check them out - Weston A Price

Here is the link to the podcast. Enjoy and let us know what you want to hear on the podcast in the future.

Life....and a recipe

noreply@blogger.com (Anonymous) — Fri, 25 Jul 2014 20:07:00 +0000

I love educating, and I have missed it. It has been super crazy around here and I have not had time to write blogs or post recipes. I have made some changes in regards to the computer....and I am only going to allow myself to write/blog on break at work or early in morning when everyone is still asleep. It’s not fair to take time away from my family(even if 15-20 min) to be on the computer if I don’t have to be, you know? So, if I don't post daily or write weekly....that is why, my family comes first!

Also if you live around here(panhandle of Florida) you know we had a massive flood at the beginning of May, many people lost their homes and cars. We were lucky, our bonus room (our main living area) was flooded with 2 inches of water. So between moving and salvaging toys, ripping out drywall and carpet, and finding existing termite damage and then fixing everything(still an ongoing process), living in the other part of our house has been a little stressful. However like I said before, we are blessed to still have a house.....our room is almost complete!

So the next chapter in my career has unfolded in the most unique way. I have registered for my Level 2 Holistic Lifestyle Coach in San Diego in December and I have started a 'go fund me page' with the encouragement and donation from 3 of my clients. I titled it 'Nourishing Mama need a 'CHEK'. 'CHEK' stands for Corrective Holistic Exercise Kinesology. I started the page because my clients encouraged me to ask my followers for a small donation of $5 each. The 3 of them collected money and donated it to me so I could purchase the last books I needed for the course. All in all, the books are around $500 and the course is $2300 not including air fare or hotel for 6 nights. Up until a few weeks ago, I had written this course off, for the next year or so, after having a lot of unexpected bills from the home repairs. Then out of the blue, they gave me the money for my books and I decided that this was it, I had to make it work. This is my opportunity to give even more back to you, my followers, and help you lead the life you want. I want to educate as many people as possible about holistic healthy living and I do it for free, with no strings attached. This is your opportunity to help me gain more knowledge and come back and share the information with you. If you can help and donate, please do, I will continue to educate and teach as many people as possible. Changing the world one person at a time!

So, anyway just to let everyone know, I am still here I will just be doing a lot of studying in the next few months(this course requires a ton of pre-reqs and testing before you can go!!!) However, I will give you a recipe for a new pizza sauce that I have made a few times that was FANTASTIC!

seriously...can you see how yummy this is?

Pro-biotic Pizza Sauce

1 TBLS Lard(or other nourishing fat)
1/2 minced onion
2 garlic cloves-minced
2 TBLS sun dried tomatoes (about 8 minced)
1 1/4 cup water(soak tomatoes in for 20 minutes, save water)
2 tsp dried oregano
1 1/2 tsp dried basil
6 oz jar tomato paste
sea salt and pepper to taste
Whey

Soak sun dried tomatoes in water for 20-30 minutes to soften. Mince and reserve soaking water.
Heat skillet and melt lard, sauté onions for 2-3 minutes until soft then add garlic.
Add sun dried tomatoes to pan and sauté for 1 minute.
Add tomato paste and reserved water and combine well.
Add spices and stir. Add a pinch of salt and pepper and simmer for 3-5 minutes on low. Taste and adjust seasoning.
Let cool and transfer to glass jar, use as needed. If you don’t like the chunks, you can blend in blender.
To make probiotic, after it has cooled, add about 1/4 cup whey to container on top and leave on counter overnight(or about 6-12 hours). Put in fridge in morning. Enjoy!

if you don't like the sun-dried tomato chunks, use a immersion blender to thin

Gluten Free White bread......

noreply@blogger.com (Anonymous) — Thu, 12 Jun 2014 16:26:00 +0000

So I have been tinkering with different gluten free flours for a gluten free bread. After some trial and error, by golly I think I got it!

doesn't it look yummy

I have a great sandwich bread(or toast) that you can use with the gluten free flours that are acceptable on your list of gluten free, so it can be personalized.

My mom and I have experimented with different versions and different flours for this bread. She can tolerate different gluten free flours than I can, so you will be able to mix and match for your liking as well.
I added the component of culturing for added benefits. The culturing gives is a little more flavor and breaks down any phytic acid. This 'culturing' makes it more digestible and allows your body can absorb the nutrients in the bread. It also keeps the bread moist in my opinion.

The main flour is, white rice flour. Other flours that we tried out were: brown rice flour, sorghum, garbanzo bean and potato flour as well as tapioca flour.


after 45 minutes of rising!

Here is my final version, ENJOY!

Gluten free white bread recipe

1 cup plus 2 1/2 TBLS white rice flour
1/2 cup plus 2 1/2 TBLS garbanzo bean flour(can sub sorghum or other gf flour)
1/2 cup of raw kefir, yogurt or milk(or water*)
1/2 cup water
1/4 cup whey(that watery looking stuff on top of yogurt!)

Combine the flours and kefir, water and whey into a dough. Place a clean dish cloth on top and leave on counter overnight for at least 12 hours up to 24 hours.

**My mom only used water and 3 TBLS whey and added 1 tsp of ACV for her soaking medium. She used the sorghum flour as well.

In the morning get together the rest of ingredients:

2 TBLS dry active yeast
3 TBLS warm water
2 TBLS sugar
1 cup plus 2 1/2 TBLS tapioca starch
1 1/2 tsp sea salt
1 tsp xantham gum* (one of earlier recipes that I experimented with, I didn’t not have xantham gum and just used 2 tsp arrowroot)
1 tsp arrowroot
3 duck eggs(or 4-5 chicken eggs)
2 TBLS olive oil

Here is what you do:
1. Butter a bread loaf pan, all the way up the sides and place on flat cookie sheet.
2. Stir together sugar, warm water until mostly dissolved, sprinkle yeast over top and let sit about 10 minutes to activate yeast.
3. Combine remaining dry ingredients in separate bowl. Set aside
4. Using a stand mixer(or hand mixer) Beat eggs for about 1 minute, add olive oil and mix for 10 sec.
Add 1/2 of the dry ingredients, 1/2 of the soaked overnight flours to egg mixture. Add remaining dry ingredients, soaked flours and yeast mixture and combine well.
5. Poor batter into greased loaf pan and place in warm spot(inside microwave) for about 45 minutes. It will rise(a lot!) so you might want to save some of the batter, like a cup or so, and make a small loaf of **cinnamon raisin bread as well!
6. Preheat oven to 350 convection or 375 regular, after the bread has risen, place gently in the oven on the cookie sheet(it will cook over) Bake 45-55 minutes. If begins to brown to much, tent with parchment or foil. The internal temperature needs to reach 208* to be done.

Let cool and remove from pan, enjoy sliced warm with extra yummy butter! It is best used in few days. It tastes really good when toasted! Feel free to experiment with different GF flours in place of the bean flour and let me know how it turns out.

**I have also made a cinnamon raisin bread with the extra batter....just add a little sugar, cinnamon and raisins and bake!

So there it is! Let me know how yours turns out!

Podcast with Brandi Bissell

noreply@blogger.com (Anonymous) — Sun, 08 Jun 2014 00:52:00 +0000

Massage anyone?

Our latest podcast is with local massage therapist(and very close friend) Brandi Bissell. She has been practicing massage therapy for over 11 years and I have had the pleasure of having many life saving massages from her! Brandi is a FANTASTIC massage therapist and does a great job with the podcast . She has a passion about helping people.

Who wouldn't love a good massage? They are therapeutic, healing and can be a form of prevention. Most people wait until they hurt to have one, mistake...big mistake! I don't just like massages, I LOVE them. I love them on so many levels. I just wish they made a 2 hour massage and then allow you to take a nap after! I always leave her table with great bed head and feeling much better!

Brandi and I first met when I was desperate for a massage and happen to call and get in with her....I had done some really stupid thing called 'lets carry a paddle board on my head and tweek my neck'. That was bad, really bad. Come to find out, our kids were in the same K-5 class together at school. Over the last 3 years our friendship has blossomed and we are always referring clients to each other and talking about recipies, homemade goodies and all sorts of 'crunchy' stuff.

Any-who, just go see my friend Brandi and tell her I sent you! So here you go!

Here is the link to the podcast for Brandi. After listening to her, go see her at Escape!

Her contact info is Escape Wellness Spa. You will not be disappointed, trust me!

Real Food - Real Life - Real Simple

Have you heard of ISR?

noreply@blogger.com (Anonymous) — Wed, 28 May 2014 15:31:00 +0000

My kids doing the ISR float, last summer.

Infant Swimming Resource (ISR) is NOT your average swim lesson, this is survival swimming.

Something that speaks volumes is when your child can accomplish a goal at such a young age and you no longer have to worry. You know that they will be safe. If you live around water(we live on the coast of Florida) you know there are pool, beaches, rivers, streams, creeks and all sorts of water. It is a necessity to learn how to swim…..but not just swim, how to survive if you fall in. How does a child learn how to survive with no life-jacket if they fall in? They float and call for help, that's how. Traditional swim lessons (that we did) don’t teach how to float, they just teach how to swim. Well swimming gets tiring and they need to rest, enter the ISR float.

I am going to introduce you to ISR(infant swimming resource), this is rescue or survival swimming for children. [ISR website] One too many children die from a drowning accident each year. Recently, a local four year old boy fell off a boat with no life jacket. Tragic. My heart goes out to that family. As a mother, I can’t even imagine, I don't want to.

I have seen so many parents at pools and the beaches chasing their kids around, trying to put arm ‘floaties’ or a life-jacket on them and most of those kids have no fear of the water, because they have always been IN a 'floating device'….so the kid thinks they automatically float. I have also seen first hand and been included in saving kids who didn’t have a life-jacket or ‘floaties’ on and who jumped in when the parents were not looking and thought they could swim…..it is a scary situation. I have seen kids go to far in the deep end of the pool or slip off the steps and immediately sink, splash around, panic and not know what to do.

Most parents want their kids to learn to swim, especially if you live near water. However have you ever thought about teaching your kids to survive if they fall in the water fully clothed, or have a jacket over their head? What about with shoes?

What happens when there is no kickboard, ‘floaties’ or life-vests, when the adults are to busy texting or talking and partaking in a beverage to notice…..?

ISR happened to us, and we are so grateful

ISR teaches them what to do in case of an accident and how to stay calm, not panic and float for a rest. It teaches them how to swim, look for a way out, float when they need a rest. It teaches them how to survive! What if there is no adult around and they fall in a pool? We do so many things to protect our children from danger, ISR is absolutely a must to add to your list. This program is A-M-A-Z-I-N-G.

This year, my daughter looking on at my son's ISR float.

It was not until my daughter was 4 when we had an instructor in our area. We did the 'mommy and me' swimming and the more advanced swimming with kick-boards and such, but I was not convinced that she was confidant enough to swim. A friend of mine told me about ISR and said that she was taking her 4 year old as well. So I watched the videos from the website and immediately called Heidi. I was almost in tears while I was watching how these babies would fall in the pool and float, swim, float and basically rescue themselves with NO ADULT. (****Always supervise your children, this is just a safety precaution!) Any-who, Heidi told us how to get registered and so we did and got started about a month later. I was not sure what to expect, but before we could even pass registration, you have to fill out an EXTENSIVE medical history and be cleared by their medical staff. You have to keep daily BUDS(stands for Bowel, Urination, Diet and Sleep) records for the instructors to see. There are certain foods they can’t eat because of gas and bloating and they need to know EVERYTHING, because it affects the lessons.

I won’t go into detail about how important good nutrition is here, but IT IS. Nutrition affects how the brain works and how the children respond to the instructor. Pop-tarts are NOT an acceptable breakfast! Kids need Nourishing foods to learn how to swim and to grow! If you follow me at all, you know this...too many parents don't know what their kids eat at school and many don't think this matters....It DOES! Nutrition is just as important as getting the ISR lessons, PERIOD!

The average lesson goes for 6 weeks, we meet with the instructor 5 times a week for only 10 minutes a day. (I think this is where most people get turned away)…’how can you do anything in 10 minutes?’ 'And it is so expensive?' I can't put a price on my child's life, can you?

Let me tell you first hand, it is the most intense 10 minutes you will see and experience as a parent. It is worth the money, I can PROMISE you that. Invest in your child!

The weeks are amazing how Heidi(and all ISR instructors) teach them with hand gestures what to look for, how to swim, float, and get out. I am using Heidi as an example, because that is who we have had the pleasure of working with for the past 4 years. She is so calming and really does so much! (as a side note the instructors have to go through months of basic training and then continue with training just as a teacher, doctor or other professional who continue there education. They are constantly updating their certification) Heidi has become a Master level instructor and is FANTASTIC!!!

Most kids cry when they start. Heck, my son still cries because he is being challenged, not tortured. He knows what to do given the situation! He can do the swim, float, swim.

I am going to share some personal videos of my son going through his training. Some of the videos are from his first year, others are from his refresher year(and yes, he still cries)…..Just so you can get an idea of what might happen. Listen and watch, they are all less than 2 minutes. One video his is training in the rain(real life!), another video he is fully clothed with shoes! This is just my families experience and our commitment to keeping our kids safe! If you have questions, call Heidi, she is the expert in our area(Florida panhandle) or look up local ISR instructors where you are located. They have instructors all over the world!

Here is Heidi's info(with her permission for videos and such as well!) Contact her, to teach your children to survive in the water.

850-377-1548
Email: h.wendt@infantswim.com

Real Food-Real Life-Real Simple

Podcast with Farmer Roger

noreply@blogger.com (Anonymous) — Sun, 11 May 2014 16:40:00 +0000

Supporting local is a huge part of what I do, and why I teach. Helping to support local farmers and business keeps my money local.

In our latest podcast, Melanie and I interviewed Farmer Roger from Green Cedars Farm. If you have not been to his farm, it is a MUST. The whole family will enjoy it!

Click here to listen to Podcast

Roger offers many wonderful pastured animals and eggs. I have tried everything he has offered from eggs, pork, chicken, turkey, lamb and even rabbit, and I am ALWAYS pleased with the high quality! He is a staple at our local farmers market. Go say hi and learn a little about REAL FOOD farming!

Enjoy!

Pod Cast with Doula Jen Chendea (plus meal plans)

noreply@blogger.com (Anonymous) — Wed, 02 Apr 2014 15:52:00 +0000

Here is our latest Pod Cast with local Doula Jen Chendea.

Jen was so calming when we did the interview, she just had this 'glow' that was felt over the phone that transmitted to the podcast. Jen does some amazing work and we were honored to interview her! Enjoy:) Check out her site http://jenchendea.net/.

Here is the link to the podcast Jen Chendea Podcast.

Crazy week meal plans...only one crockpot meal but super easy this week.
Sunday-Steak and burgers with cauliflower and roasted potatoes
Monday-Sloppy joes with veggies (using 1/2 ground beef, and 1/2 ground venison) on cultured gluten free bread
Tuesday-Taco night (with the other half of ground meat) with rice, avocado, salsa, cheese and sour-cream.
Wednesday-Grass fed beef hotdogs, with french fries and broccoli
Thursday-Pork chops in crockpot with peppers and onions
Friday- Kids soccer games and celebration for A honor roll with a dinner out(we rarely eat out due to allergies, price and trying to find somewhere that isn't fast food...but on rare occasions......we do!)

Nutrition for 'Metabolic Type' and Hydration(plus meal plans)

noreply@blogger.com (Anonymous) — Fri, 28 Mar 2014 09:30:00 +0000

      A while back I wrote about 'There is more to working out than working out'   I said I would expand on the why. I have talked about the stress and disease part, read that here. This blog is going to address nutrition and hydration. First meal plans for my busy week...

Meal Plans

Sunday- ***Leg of Lamb in slow cooker with sweet potatoes, snow peas

Monday- split pea and ham soup with tapioca cheese rolls

Tuesday -Venison and veggie stew

Wednesday- vegetable beef spaghetti and steamed broccoli

Thursday- sweet and sour meat balls with soaked white rice cooked in broth and cauliflower

Friday- Lamb and kale stew(using left overs)

I am going to start by mentioning the foundation principles......These are extremely important
The 6 foundation principles of a C.H.E.K. holistic lifestyle program that MUST be addressed.......

             Yin                                         Yang
1. Nutrition                                    4. Thinking
2. Hydration                                  5. Breathing
3. Sleep/Wake cycles                    6. Movement(exercises)
    hormones

Notice the order.......Nutrition is First and Movement is LAST! You must work on the first five principles to see results in the movement category. This becomes more and more evident to me the longer I work in this industry. I see the best results with my clients who take the entire body approach, and we address all issues. I am always referring people out to chiropractors, massage therapist, and other holistic health care professionals in my field.

A few 'nutrition' notes first....
     Nutrition needs to be addressed independently, there is no 'ONE SIZE FITS ALL'.    Only certified holistic practitioners through the C.H.E.K. institute and others certified through C.H.E.K are legal to assess your nutrition and specific 'metabolic type' and guide you through this process. I also recommend going to see Melanie. She will be able to give specifics on food allergies, parasites, fungus, adrenal fatigue and all other systems of the body. The technique is called Nutrition response testing.

   Others like a registered dietician or nutritionist can give you all sorts of 'diets' and tell you all you want to know about food, but they are certified to teach the ~~crap dished out by lobbyist for food companies,~~ USDA guidelines, which is a one size fits all, government funded diet that is obviously not working! Just look are the amount of people who are trying to eat right and improve their health and wellness, or reverse a disease or can't loose weight by eating low fat, high carbohydrate diet. The 'Government' guidelines are stockholder driven and influenced by HUGE corporations that want to sell you processed foods that are addicting. How many commercials do you see for cereals, bars, snacks, candy, compared to healthy fat and real food commercials? Here is a an easy piece of advice, if you see it advertised on a television commercial, DON'T EAT IT!

     OK, so you know you are supposed to eat 'REAL FOOD' but for each person that 'real food' is different. Addressing your metabolic type is FAR more effective because everyone comes from a different background with different ancestral heritage and has access to different foods in different parts of the world. {A side note (A 'personal trainer' is NOT certified to give you or make nutrition decisions for you, it is actually illegal for them to do so.) Most 'trainers' know this and hopefully abide by the laws, but some will give cleansing diets and specific diets that they are on and have the client do it. AHHH, run away fast. Not only is this illegal, they are not certified to educate you on nutrition. Be aware if a 'trainer' is giving you information on your diet. OK rant over...} Seek out a C.H.E.K holistic lifestyle practitioner for the best way to find your metabolic type.

     Do do you know your Metabolic type? Do you know what foods you need to eat for optimum health? Most people follow standards that are meant for a one size fits all approach....these are not effective. To find your metabolic type, take this short quiz (for free) from ppssuccess. The quiz will let you know if you are a protein(60/40), mixed(50/50) or carbohydrate type(30/70). Your results will determine what foods work for your body and what you need to be eating for optimum performance, health and wellness.

    Eating for your metabolic type allows your body to use specific foods to your optimum level and helps you recover faster, heal better, and stay healthy longer.

     I am a mixed type with more proteins. That basically means that I need to be consuming 1/2 of my foods from protein sources(with fat) and 1/2 from carbohydrates(with fat). Where is gets tricky is to know what proteins and what carbohydrate work best for your body.
{A short note on proteins. A true protein comes from an animals with EYES...chicken, fish, beef, venison, turkey, pork, elk, bison, squirrel, rabbit, alligator etc. There are over 1 billion varieties of protein available to eat in this world.....Most are limited to 4(chicken, fish, beef, pork) and YES I know that some beans, grains and veggies have protein, but they are incomplete and we are talking about eye food proteins, not vegetables....you need those too! YOU must vary your proteins and carbohydrates/vegetables for optimum metabolic function as well...read this article on the 4 day rotation diet to find out more}.

    If you are not eating for your metabolic type, then your body is not doing what it needs to for healing, recovery or general wellness. So how do you know if a food is working for you? There are a few basic questions that you need to think about and ask yourself after eating your meals or snacks to determine if certain foods work well for you or not.

Using a scale of 1-10. 1 being the worst, 10 being the best.
Rate yourself using these 3 questions, one or two hours AFTER you consume food.
1. Am I tired? If you can take a nap soon after lunch, that is a 1-2 on the scale. Food should give you energy, not make you sleepy.

2. Am I hungry? Can you eat an entire meal after 2 hours after consuming your last meal? or are you satisfied and will be OK for a while longer. You should not be hungry.

3. Am I moody? (attitude, short-tempered, or happy and calm) You might have to have a co-worker, husband, wife, friend or partner assess this one. If you turn into a crabby bitch after eating that pizza, that is a sign that pizza is not working for you. Food should make you happy and feel great.

You should be answering a 9-10 for each of those in order to keep that food. That means, you are not tired, not hungry and are happy and in a good mood. If one of the three is below a 6, something in that meal didn't work, but parts of it did. This is where it would be helpful to keep a record of your foods so you can make notes and then connect the dots.

**On a side note, this is how I realized gluten was not working for my system. I was getting really sleepy after eating bread, wraps and gluten containing foods(even though they were sprouted or soaked) I know someone else that when she eat gluten, her mood changes drastically and she becomes a different person. Luckily she was able to realize this herself and now stays away from gluten. My son will break out in a rash when he eat gluten, and my daughter seems to get stomach aches when she eats gluten....These are just a few examples of observations for gluten. Experiences, positive or negative, with foods can change from person to person and day to day. It is important to take notes and record possible symptoms for best results.

    Your metabolic type can change as you change. It can fluctuate especially for females during their menstrual cycle, as well as for everyone during cold and warmer weather. Everyone needs to be aware of how to read their body and how their body responds to foods. This ppssuccess questionnaire is just a 14 question basic test, if you really want to dig deeper into your metabolic type...Read 'The Metabolic Typing Diet' by William Wolcott. This book gives very detailed information and questions that will guide you to your optimum health through your specific metabolic diet.

The second part of this is Hydration.....Drink 1/2 your body weight in oz a day. (i.e. If you weigh 150 lbs, drink 75 oz. of water a day) However if you are drinking unfiltered tap, or even bottled water, you are drinking contaminated water. Most water systems are contaminated, they use heavy duty chemicals to 'clean and strip' the water of other chemicals.
Chemicals like chlorine and radium.....when was the last time you drank a glass of swimming pool water or had a nice cool glass of radium? Point is, you won't because THESE ARE POISONS!!!!! However these chemicals, plus many more, are in our tap and some bottled water! NO THANKS! Invest in a high quality water filter like a reverse osmosis or we have a Berkey filter (like this) for our drinking and cooking water and we have the shower filters too. (60% of what touches your skin goes directly to your blood stream...shower water is not excluded from this. If you are bathing in it, you are drinking it!)

There are 10 billion biochemical reactions take place per second in human body, ALL are water dependent.

     We also add Celtic, Himalayan, lava or pink sea salt to our water for the correct mineral distribution. You need 1 pinch per 1 Liter of water.   Any drinking water under 300 ppm, like distilled or most bottled, and tap water results in brittle bones, brittle teeth (which can make way for cavities) and arthritis. 1-3 grams of sea salt of per liter of water is sufficient. You should not be able to taste the salt. Pure spring water from naturally deep wells have the right amount of TDS(totally dissolved solids).

In your water, you should have 300-400 ppm of TDS(totally dissolved solids). Pure spring water has this if it is truly a ‘deep water spring'. Go to Findaspring.com to locate a pure spring that you can drink the water from. They are amazing. There is one about an hour from my house that we have been to one time and was amazing, we filled up every water bottle we could pack in the car! It lasted us about a week.

     If you are dehydrated, you can not effectively produce saliva to break down foods for further digestion. Dehydration robs moisture from the mucus membranes in the stomach to break down food causing ulcers, and heartburn. Most low back pain can be related to dehydration. Symptoms of dehydration can include: hypertension, asthma, peptic ulcer, allergy, arthritis and low back pain. Muscle cramps can be linked to inadequate mineral distribution(even if drinking water). Remember there are 10 billion biochemical reactions take place per second in human body, ALL are water dependent. Drink your water(with sea salt)!

    Causes of dehydration: sugar, coffee, tea, anything with color.....these are NOT a replacement for adequate amounts of water! Dehydration will affect autonomic system and disrupt hormone balance leaving you tired and unable to concentrate!!

    For more information on water READ 'The bodies many cries for water'-Batman Gillage

   If you think bottled water is good(even if it says spring) please be aware that plastic is so harmful for the environment and most is just basic tap water. If it is true spring water, it will tell you the PPM or TDS on the bottle. It should be between 300-400 ppm. Evian and Volvic are two brands that have the correct mineral distribution and you can buy them in GLASS containers. INVEST is a high quality filter (like these) for your home and bring re-usable water bottles!!!

So, quick tips for the day: Find and EAT for your metabolic type and drink proper amounts of water that has 300-400 ppm of totally dissolved solids(minerals).

Leg of Lamb (Crock Pot)-recipe

-leg of lamb (thawed or frozen-mine was 1/2 thawed) ** could use a beef or venison roast
-4-5 garlic
-preserved lemons(or regular lemon)
-1 cup apple juice/or white wine
-1-2 tsp thyme
-salt and pepper

Make slits in lamb and insert garlic. Place lamb in crock pot, poor liquid on bottom of pot, sprinkle thyme, salt and pepper on top. Cover lamb with preserved lemons(or slice lemon and lay over) Cook on low for 6-8 hours until lamb is falling off the bone!

This was fantastic, and no need for a knife. We were all using our fingers to peel away the meat. I will use this lamb 2 more time(one for sandwiches for lunch and the rest will be used for dinner again in a kale a bean soup later this week)

Mark Hainds Podcast

noreply@blogger.com (Anonymous) — Wed, 19 Mar 2014 12:21:00 +0000

We had the pleasure to interview to Mark Hainds and learn all about his fantastic life!

Mark Hainds is with Alabama's HHHH nursery and wood products and sells down at the Palafox Market and online wood products.

I have learned so much from Mark in the years that he has been down at the market. He has taught me about native plants, edibles, mushrooms and man does he know his stuff! I need him to come do a nature walk with me down to the woods at the end of my street and tell me what I can eat and pick other than blackberries!

Mark is so knowledgeable and fantastic when it comes to living off the land. He is starting a trek across the county on foot, later this year, and I can’t wait to hear about his adventures! He talks all about his adventures and life on his blog sweetbill.

Listen to the podcast with mark here!

Mark and his family have done a fantastic job providing wild edibles and using what nature gave us to protect our land. Recycling wood, wild mushrooms, berries, jams and smoking wood are just a few of the goodies that they have. Please check his booth out this weekend at the Palafox market and try some of his goodies!

Traveling and Cooking with REAL Food(and kids)

noreply@blogger.com (Anonymous) — Fri, 14 Mar 2014 15:02:00 +0000

     Not only is traveling and going on vacation expensive, but if you have food allergies or only EAT REAL FOOD, it can be a challenge to find restaurants and places for the time away. I learned long ago that with kids and vacation, eating out it NOT what we are going to waste our money and time doing. We always look for suites/hotels with full kitchens so we can prepare our own food and stay healthy the entire vacation. It takes a little planning, but it is totally worth it knowing that my kids will be eating good food and I will be saving a lot of money!

Meal Plans for the week and for out of town travel.

Sunday -deconstructed Beef and Deer Burgers with kale chips

Monday -grilled deer steaks with broccoli and cucumbers

*Tuesday -(leftovers medley) black bean and chicken tortilla soup with avocado and mango

Wednesday - sweet and sour meatballs with cauliflower rice

Thursday -Asian venison Stir fry with soaked rice(with carrots, peppers, broccoli, onions, celery) using leftover deer steaks

Friday-grilled pork-chops with and left over veggies and ***black bean tortillas

*This was a change in original meal plan because of going out of town, I needed to use up some leftovers...(I cut a carrot, celery and onion and then I happen to have about a cup of white rice-cooked, 1-2 cups of cooked chicken, a jar of previously cooked frozen black beans, 2 jars of chicken stock and a smidge of salsa. I added a little sea salt and cumin to taste, but that was it and it was delicious. Serve with avocado on top and eat with non-gmo corn chips or cheese crackers)

       When it comes to vacation, Real Food is possible, you just have to plan ahead. We are going out of town for a few days for Spring Break. We are not sure how many day we are going yet, but planning on 3-4. Since we only eat REAL food and I don’t want to waste money on icky food, we meal plan. I also make sure we get a hotel or suite with a full kitchen. It doesn’t cost much more and will save us lots of money on food on our trip. Here is our out of town meal plan. The only cooking tool I need to bring(besides foods and such) is my crock pot!

       I always try to plan easy no fuss meals, that we can use as leftovers for lunch the next day or won’t have leftovers for travel purposes. I was planning on doing a BBQ pork roast but the roasts we had are HUGE like 4-5 pound and we would have had a ton of left overs and I don’t want to waste or travel with that, so we changed a day to spaghetti. Travel day is tough and since we will get to the hotel close to dinner, the 'Against the Grain Gourmet Pizza' is the easiest thing to cook, while we unpack and the kids jump on beds!

He always sneaks food when I am prepping!

Saturday-Against The Grain Gourmet frozen pizza and peas(they are grain free, use real food cheese and sauce, employ adults with disabilities and donate pizzas that they can use to sell to local food banks) If you have not tried them, they are really, really good!

Sunday breakfast-breakfast will most likely be the same daily.....kids always love G.F.toast with lots of butter and either cream cheese or peanut butter and jelly, eggs for the rest of us.
Sunday lunch/snacks-tuna fish with mayo, nut or rice crackers, fruits, cheese, pb balls, plantain chips

Sunday Dinner-**lemon chicken in a crockpot with sweet potato fries and broccoli (with leftovers)

Monday Lunch-Chicken sandwiches, left over from dinner and fruits, cheese, pb balls, jerky

Monday Dinner- Beefy Spaghetti in Crockpot with rice noodles or GF noodles and mixed veggies. Most likely there will be no leftovers.

Tuesday Lunch-Grilled cheese sandwiches or PB and J or Egg salad, depends on what we have left and weather.

Tuesday Dinner-easy egg drop soup....I have everything on hand so I don’t have to go to grocery store when we get home and it is a 5 minute dinner.

Black Bean Flour Tortillas

Makes 12-13 8-inch tortillas
1/3 cup black bean flour
1/2 cup arrowroot flour
2 Tbsp. tapioca flour
1/2 tsp. kosher salt
1/2 tsp. cumin(optional)
2 eggs, lightly beaten
1 1/2 cups filtered water

Combine the dry ingredients in a medium sized bowl and mix until combined. Mix in the wet ingredients with a whisk until the batter is free of lumps. *The batter will be really thin. Set aside to rest for 20-25 minutes.
Preheat an 8.5 inch skillet over medium high heat. *The skillet is warm enough when a few drops of water dance and sizzle around the pan. The same way you would check a pan for pancakes. Ladle a 1/4 cup of the batter into the skillet at a time, swirling the pan so that the thin batter coats the entire pan and barely begins to go up the sides of the pan.
Allow the tortilla to cook between 30-45 seconds before flipping with an offset spatula to cook the other side. *This batter is so thin that it is easy to tell when it is cooked through and ready to flip.
When the tortilla is cooked through place it on a plate and continue the process with the remaining batter. I just layered them on a plate and kept warm in microwave.

Lemon Crock-pot Chicken

1 whole frozen or partially thawed chicken
2 lemons
fresh rosemary
sea salt
water (if chicken is thawed)

Place chicken in bottom of crock pot, squeeze lemons on top and around and place rinds in crock. Add rosemary (a few sprigs), sea salt on top and inside cavity to taste. If the bird is thawed add about 1 cup of water to bottom, if frozen, there is no need for water. Put on lid and cook on low 6-8 hours and you will have yummy lemony chicken. Left overs(if there are any) can be used for sandwiches, chicken and rice, chicken soup, chicken pot pie, white chicken chile, chicken salad, the possibilities are endless!!

Growing up with Jared

noreply@blogger.com (Anonymous) — Thu, 06 Mar 2014 14:54:00 +0000

One of my favorite pictures

My family's life changed forever, for the BETTER on April 6th 1986, when my youngest brother was born. He was Jared to us, but to everyone else, he was different. Jared was born with Down Syndrome. Growing up, we ‘knew’ he was different but not exactly sure how he was different.

Jared had to work a little harder at most things that came easy for the rest of us, but nothing stopped him. He has a smile that will light up a room and is one talented man. He currently builds mini houses to scale and draws home plans. They are amazing ideas and his ability to put his concepts on paper, is remarkable. I am so proud of who he has become and what he has achieved.

My little brother!

     I decided to write this because I feel like many kids and adults are not sure how to act, talk or respond to a person that is different. Kids are mean, and they are mean even if you are not different. Parents, TEACH YOUR CHILDREN KINDNESS, LOVE and how to ACCEPT people that are different. They didn’t ask to be this way. I can guarantee you, NO-ONE in my family(or anyone else that I know) would change who they are!

   Here is an impromptu interview that I did with Jared. I hope that by sharing some stories, pictures and letting you into our lives, it will give you a better understanding of us.   Very few people feel comfortable speaking with or even acknowledging someone that is different, this needs to change. I feel it is time to let the world know, especially kids, that it is ok to be different. It is ok to speak up if someone is not being nice or 'making fun' of a child or adult. Please don't stand by and watch, speak up! Don’t be afraid to say hi, or wave to your friends, they want to fit in just like you do!

So here is the interview:

Me: What is it like growing up with a big brother and big sister?
J: I think it is fun, it’s cool.
Me: What makes it fun?
J: I get to watch my nieces and nephews play.

Me: What is your favorite thing to do with me and Travis?
j: (with a smirk on his face) workout with you and go to the beach with Travis.

Me: Why do you like weight lifting?
J: It builds your mookies(he says it is the German word for muscles, it is actually Muskel) but none the less, that is what his ‘pal’ says.

    As a side note, Ezra his ‘pal’ was his trainer for 7 years and suddenly passed away this past year of heart complications. Jared misses his pal dearly.

doing his favorite 'bicep curls' on a bosu ball

Me: What is your dream job?
J: I think it would be a sit down, without a telephone to do files and work on computers in a library.

Me: What is one thing you can tell people that they need to do to stay healthy?
J: Exercise
Me: Why?
J: To stay in shape.

Me: Why do you always have a smile on your face and give hugs?
J: To greet people. Sometimes I smile at myself or at people when I am dancing to my music. To be friendly.

Me: Any tips on working out or nutrition that you can share?
J: I think that they should not eat junk food and eat healthy food.
Me: What is healthy food?
J: Fruits and veggies, sometimes dairy and meat

Me: What is your favorite food?
J:(with another smirk) Sweet tater fries. a.k.a. sweet potato fries that are baked not fried.

Me: What is your favorite exercise?
J: Treadmill and bicep curls(you should see his guns!)

Me: What is it like not having hair? (He has alopecia and lost his hair when he was about 3-4)
J: I think it is cool

Me: What makes you smile?
J: (Doing the Jared side smile) putt putt, ping pong, surfing, scouts, miracle league, working out and when the Genie from Aladdin Sings!

Me: What is it like to be almost 28?
J: It feels great!

Me: How do you grow a goatee better than your brother?
J: he snickers and says, sometimes I trim it and sometimes I let it grow.

Me: What is your favorite thing to do with Mom?
J: traveling

Me: What is favorite thing to do with Dad?
J: surfing, beach and Shaggy’s

Me: Who is your favorite, Me or Travis?(trying to trick him)
J: Without hesitation and a SMILE….’BOTH’

Me: What is your favorite book?
J: Home Planner’s Dictionary.
If any one needs home plans drawn or a mini home built, to scale, Jared is the man for the job. He is fantastic at designing homes….He continues to improve on my dream home drawings!

Me: Did you ever feel different or like you didn’t fit in growing up?
J: (He is thinking long and hard about this question, because I really don’t think he understands that he is different)….So his answer is like this…’When you and me and Travis were little, we weren’t exactly wild, we were tame. I know one thing, I can’t play soccer, because I sometimes get knocked down and dirty’.
I asked my mom for any specifics, she said that most of us tried to shelter him from those things. There were many instances with people not knowing what to say or how to say it, and then the insurance companies…When he was 3 or 4, we just changed insurances companies and my mom vividly remembers getting a letter from them that said he was a ‘non-existant person’ and did not get insurance. I remember that day as well, I was maybe 13, and did not understand how he was not considered a person.

Muscle Man after a workout.

And to end the interview....

My mom said "What is the time?' I said: '12:41', Jared says: '12:42.' We go back and forth about the time me:1 J: 2, me:1 J: 2, me:1 J: 'what’s 1 plus 1?' Me: 2, J: 'yep see 2, it is 12:42'. He had a huge smile on his face and at this point I am crying because I am laughing so hard! Smooth move, J-man, very smooth!

Jared is very to the point, and has a great sense of humor. His memory of our past and things we have done is amazing. He has read the dictionary numerous times and writes the words and definitions daily. He loves drawing home-plans and taking pictures. He loves spending time with his family, friends and going to work as well as working-out. His handwriting print is beautiful, he has perfect form for EVERY EXERCISE that I do with him. (He does more advanced exercised than many of my clients)
Jared has a mans' body, but his brain is still childlike, and with that, he has to be reminded how to act and do certain things. Jared is my inspiration for everything that I do and why I teach the way I teach. I was an adapted physical education teacher for 7 years before moving into functional training. Teaching and growing up with Jared, gave me the ability to show people that they can ACHIEVE ANYTHING!

Kids or adults that look ‘different’ are the SAME as the rest of us. They want friends, family, love, a job, a sense of self worth as well as a community and to just fit in. I like being different, it makes me who I am. Who wants to be normal anyway, I don't!


AWESOME 80's sibling picture(love my hair)

To learn more about adults and children with disabilities, contact your city for local services. Or follow the link here to read about our services and make a difference in someones life. Here is a local article on Jared that was recently published, click here to read.

Real Food - Real Life - Real Simple

**Updated, I let Jared read the article, he corrected my spelling on Genie from Aladdin and his first question that he asked was Who is Down Syndrome?....Don't let a label define the person, it is obvious that they don't see the label so why should you!

What is your purpose?

noreply@blogger.com (Anonymous) — Sun, 23 Feb 2014 13:04:00 +0000

Lets start with the meal plans this week, then onto deep thinking.


Venison Steak Diane before serving

Saturday-Steak Dianne(venison) with broccoli, roasted potatoes and cheese rolls
                  venison steak dianne recipe
    A very good friend told me about this recipe when I mentioned that I had some backstrap in my freezer. OMG, It was so good, I even accidentally left out the cream and herbs for the top because I had a bunch of hungry kiddos waiting. It was so tender and full of flavor!

Sunday-Whole roasted chicken with cauliflower, roasted brussel sprouts and rice

Monday-Spaghetti(sons birthday, his choice) with gf noodles
    *soak white beans over night then cook in crock Tuesday(enough for tacos and chili)

Tuesday-Taco Tuesday with gr. lamb(tomatoes, avocado, lettuce)

Wednesday-Asian Fish pouches(with cod) with broccoli and cauliflower cheese casserole( I know they don't go together, but I have a lot of broccoli and cauliflower that needs to be used this week)

Thursday-White chicken chili(leftover chicken)

Friday - Breakfast for dinner or leftovers
    grain free waffles, bacon, fried eggs

Chicken and Venison from Po Man Farms(find him on FB now)
Lamb is from Green Cedars Farms

                                                       What is your purpose?

Many people come to me for exercise, stress reduction and holistic living advise. However, when I ask difficult questions, they are not sure how to answer and can sometimes get scared away. That's OK, because if they are not ready to answer difficult questions, then they are not ready for change.

Think about these questions and find your PURPOSE.

Ask yourself, What is my dream? If you can’t give me a dream, what is your nightmare? Now work away from that! Do everything in your power to avoid the nightmare and work toward the dream. If you don't know where to start, I can help. It won't happen overnight, but small changes can make a big difference.

10 VERY IMPORTANT QUESTIONS to ask yourself.

What do you dream about?
What makes you feel good?
What gives you a sense of purpose?
What geography would you choose?
What fascinates you?
What people would you surround yourself with?
What values do you have?
What would be your chosen working environment?
What is the income you need to live your desired life?
What level of responsibility are you ready to accept?

Now go and do what you need to do to find your purpose!!!!!

How STRESS causes disease......

noreply@blogger.com (Anonymous) — Tue, 18 Feb 2014 15:09:00 +0000

This weeks blog is about stress, but first, meal plans.

I can't wait for my Spring garden!

Saturday-***Turkey cacciatore(slow cooker) with white rice in broth and kale chips
Sunday-Deconstructed beef burgers with avocado, fries and*** bacon drop biscuits
Monday-Sprouted Lentil Salad with Lamb steaks
Tuesday-Venison stir fry with rice noodles and broccoli
Wednesday-Teriyaki salmon with soaked white rice and snow peas
Thursday-Paleo Taco Chicken(slow cooker)
Friday-Family Get together and I will bring the grain free Pizza.

The cool thing about meal plans and prepping is that if you want to switch up a day, you can!

                                               Lets talk about Stress this week(all types)

FYI: 98% of disease is caused by stress.
I was shocked to learn this statistic during my CHEK training. There is good stress and bad stress, we need good stress for hormone production.
Do you know the types of stress that can have an impact on your health? Read on to learn more!

    Physical stress is what most people think of ‘stress’. The business deal at work, the baby sick all the time, the budget for the month less than last month. These are the stressors we think about.   There is also Chemical stress, Electromagnetic stress, Psychic stress, Nutritional and Thermal stress that can cause disease. ALL of these factors play into a healthy or unhealthy body.

    Lets take a deeper look at these different stressors individually. Physical stress is the stress we feel with daily activities and in our life. The job, family, car, finance and home are all very common stressors for the physical. Physical stress is what most people think of as ‘stress’.   The following types of stress are not commonly thought of as stressors, however, they are just as important to reduce and control.

    Chemical stress, our daily lives are surrounded by chemical stress that our body has to deal with and it is obvious to me, that we are struggling to manage. Chemical stress includes things like our polluted and contaminated air, medical drugs that are prescription or over the counter(they are still chemical), as well as industrial toxins(things like plug-ins scents, scented candles, chemical cleaners, perfumes and hair dye etc.)

     Electromagnetic Stress (Radiation), is going to be a hard one for people to rid themselves of in the world today. ELM stress comes from cell phones, microwaves, computers, wi-fi. Most people don’t realize the impact of these stressors until it is to late. ["The microwaves produced by microwave ovens damage the cell wall of foods to such a degree that the gut receptors are not likely to recognize microwaved food particles as food, resulting in a immune response" How to eat, move and be healthy, by Paul Chek.] Things to help reduce ELM stress....Pong cases for cell phone and/or q-links, Himalayan salt lamps especially if you work around computers(we have 4 in our house), crystal diodes to wear around your neck to protect from ELM stress(my daughter wears one to school because she is on or around computers all day) Turning off your wi-fi. The easiest is to STOP USING THE MICROWAVE(I have turned mine into proofing oven and storage for cast iron pots)

     Psychic Stress your thoughts, words and deeds play a huge part in your level of stress. Are you a 'debbie downer' or always gossiping and saying hateful things about yourself or others. You have to change your mind to change your body. Positive thoughts and words can change your entire way of living. Start by saying positive affirmations to yourself and then bring it to others.

     Nutritional Stress this should be obvious, but for most people, it is not. Eating displaced foods like GMO(genetically modified organisms), non organic fruits and veggies with pesticides or irradiated foods cause our body to not function properly because they are not ‘REAL FOOD’. When you eat these displaced foods, you body goes into a flight or fight response each and every time to fight for survival using organs, glands and tissues at its expense. I won’t go into great detail here but EAT REAL FOOD like your ancestors.

     Thermal Stress is basically your sleep wake cycles. Our body needs time to recover daily, we need a minimum of 8 hours(more if you work out). Lights out by 10:30, up by 6:30 is optimum(and no TV or electronics 2 hours prior to bed, it disrupts your cycles). These can be adjusted for your schedule(I am in bed by 9, on a late night, and up by 4:15 most days). Cell phones by your bed or under your pillow disrupt your cycles as well. Leave your phones in another room. Ideally you have physical repair, during sleep, from 10pm to 2 am and psychological repair from 2 am to 6 am. If you are in a constant state of stress, your repair mechanisms are damaged putting you in to adrenal fatigue. So GET SOME SLEEP!

I will address each one of these stressors in detail in later posts.

How someone handles stress is extremely important for their overall health and wellbeing.

Just a few easy things to reduce stress...Eat Real Organic Food, sleep in blacked-out room with no TV or Computer before bed and no CELL PHONE under your pillow or on your night stand. Reduce exposure to all chemicals by using essential oils and natural cleaners like vinegar, hydrogen peroxide, and borax. Try to reduce exposure to ELM stress by investing in salt lamps and diodes as well as protective coverings for your cell phones. Stop using the microwave and think positive thought and your life will be less stressed!

Being healthy is taking responsibility for ones self. The ability to choose directly influence well-being. What you eat and how you choose to exercise dramatically influence how you interpret life events and how rapidly you age!!!!!!

Slow Cooker Turkey Cacciatore (you can do this freezer style)

Ingredients
1 lb chicken mixed meat (frozen) or 1 leg/thigh from turkey 
3 T olive oil 
1 large green pepper (seeded and sliced)
 1 large red pepper (seeded and sliced) (or jar of roasted red peppers) 
1 large yellow pepper (seeded and sliced)
 1 large celery stalk (chopped into pieces)
 3 large garlic cloves (minced)
1 cup diced carrots 
1 can diced tomatoes
1 tsp or more to taste oregano
Sea salt and pepper to taste
Directions
Add all ingredients to ziploc bag. Freeze. Or all add ingredients to slow cooker.
Write on Bag
Thaw slightly and add contents to slow cooker. Cook on low for 6-8 hours. Serve with soaked rice and veggies.

Grain free Bacon Drop Biscuits for burgers
Ingredients:
6 pastured eggs
Bacon drippings from 1 pound of cooked bacon (we use beef bacon from US Wellness Meats)
1/2 teaspoon sea salt
1/2 cup coconut flour
1 pound nitrate-free, sugar-free bacon
1 cup cheddar cheese, shredded (optional)
Directions:
Preheat oven to 400 degrees F.
Fry bacon in a skillet until crispy. Set aside. Blend eggs, bacon drippings and salt in a bowl, reserving some bacon dripping to grease your muffin pan with (if you let the bacon drain onto a paper towel, use the greasy paper towel to grease your muffin pan). Add coconut flour and mix until there are no lumps. Crumble bacon and mix it and the cheese into the batter. Pour batter into greased muffin tins and bake for 15 minutes.

**These were a tad dry because I didn't use all they drippings, you need all the drippings from the bacon. They were good!

There is more to 'Working Out' than Working Out. (plus meal plans)

noreply@blogger.com (Anonymous) — Wed, 12 Feb 2014 10:55:00 +0000

Train the Movement, not the Muscle.

Lets face it, the ‘gym’ is boring and most people don’t have a clue what to do when they get there. Many people are intimidated while others are just overwhelmed. There is more to being healthy and loosing weight than working out. Things to consider seriously are: Stress(all types), Hydration(proper with minerals), Eating (for nourishment), Breathing(so many people don’t know how to take a deep breath), Digestion (you might have unhealthy gut flora which doesn’t allow for proper digestion) and Movement!

It is getting to be beach weather soon, and we undoubtedly will have an influx of people call and ask for a trainer. The majority of them want a miracle to be performed overnight like they see on TV and not want to change their lifestyle in the process. It doesn’t work like that, and NEVER WILL. Exercise is only ONE part of being healthy, and most people tend to forget about the bigger picture. Stress, hydration, eating, breathing and digestion are EQUALLY important, if not more important for the vast majority people.


Ladies group outside

I am just going to let you know that exercise alone WILL NOT fix the bigger underlying problem! There is much more to it, however with that being said, the majority of my clients do movement type exercises. Any ‘personal trainer’ can give you a exercise and a number repetitions to do, that is not hard. Nothing against big chain gyms but you are just a number to them, not a actual person who has different goals, needs and problems. Traditional ‘gyms’ show you how to use machines. How functional is sitting on a bench and pressing a handle bar out from your chest, or laying down and pushing your legs into a plate that pushes a machine with weights? My point is, that it(machines) are not. Machines are not what people need. If you can’t do a body weight pushup(with proper form) or a body weight squat, you SHOULD NOT be lifting a weight!

It is all about the MOVEMENT, NOT the MUSCLE.

A stretch my clients call 'dead fly on the wall'

        IF you are ready for a ‘workout' first, find a trainer and ASK for CREDENTIALS, education and history. Any 'Joe Smith' off the street can take an online test and become a trainer with no education, background or training experience. You need to verify they are not just some ‘Joe Smith’. A qualified trainer will tell the you truth, know the human anatomy very well and seek to find out why certain body parts hurt(i.e. tight muscles, improper form, weak back side, over use of quads etc.), among other things as well. A qualified trainer won’t let you get hurt while working out. Everyone has different goals when it comes to fitness, there is NOT a “One size fits all’ when you go to a qualified personal trainer. Every session will be tailored to the clients specific needs, issues and goals. So, before you jump in and start 'working out', do your research for a qualified trainer or ask me:o)(or any of the trainers I work with)

*****as a side note if you ASK for our help, then LISTEN TO WHAT WE SAY!   And for heavens sake, don't tell me what you need to do or how to do it. A qualified trainer will show you proper form, and modifications for EVERY EXERCISE!!!******

       It is important to keep in mind that sweating, muscle soreness and body aches do not mean you got a good workout. Most people think that you have to sweat, or be sore the next day to get a work out. There is a saying from one of my instructors at the CHEK institute ‘I can beat the hell out of you with a baseball bat and make you sore and sweat, but that does not mean you got a good work out!‘   Train the movement, not the muscle!!!   Most people need stretching, trigger point, foam rolling and breathing(zone) exercises long before they need to ‘workout’.

You have to work on all the parts (stress, hydration, eating, breathing, movement and digestion) to fix the whole person!

Ladies group going through a 'zone' exercise called the Energy Push

The 'Energy Push' zone exercise

Go outside and experience different terrains, get fresh air in your lungs and take in the positive surroundings that you are in. Feel the sunshine on your face, put your toes in the grass or sand. I challenge you, to change your normal routine and do something outside of the box.

Changing your surrounding in many aspects, not just the gym, is great for the body. Eat lunch outside, walk on an uneven terrain instead of a flat track, practice 5 minutes of deep breathing exercises instead of getting on your phone or computer, go to sleep at 10:30 or earlier, turn off the TV in the bedroom. Consider these things when trying to change your life. Remember there is more to it than 'working out'!

my awesome brother (who is a Special Olympics silver medalist in power lifting)

No excuses, if he can do it, so can you!

So now after my 'day' job I have to think about nourishing my family.....Here is what we are eating this week! Check out the recipe!

Meal Plans
Saturday- Split pea and ham soup

Sunday - Waikiki (sweet and sour) meatballs with soaked rice, snow peas and collards

Monday - Honey Balsamic Slow cooker back strap(can use beef) with steamed broccoli and Brazilian cheese rolls(I am addicted to them)

Tuesday - ***Garlic and Lemon Chicken in a Crock pot with fried potatoes skins(in lard), snow peas and balsamic roasted onions

Wednesday - lemon pesto grilled flank steak in lettuce wraps with red peppers, snow peas and/or broccoli

Thursday - ‘Fish and chips’ cod fish sticks with potato bites and kale chips

Friday - Grain free Pizza (with chicken) and cheese and what ever veggie is left over.
( I got a steal on some organic snow peas and broccoli, so we are eating a lot this week)

Recipe Garlic and Lemon Whole Chicken

Garlic and Lemon Chicken
Ingredients
1 whole chicken(local and pastured if possible, the bird can be partially frozen or thawed)
20-30 or more cloves of garlic, peeled
1-2 whole lemons
1 white onion, sliced
Sea salt and pepper
homemade Italian seasoning blend – 1 tsp each: marjoram, thyme, rosemary, sage, oregano, basil
If you don’t have all spices, just blend what you have, or just use a few large sprigs of fresh rosemary inside and outside the cavity of the bird.

Instructions
Line the bottom of your crock pot with your sliced onions and all of your peeled garlic
Place your chicken on top of your onions and garlic
Cut your lemon in half and squeeze the juice all over the chicken
Season the inside and outside of your bird generously with salt, pepper, and italian blend
Place the lemon halves inside the cavity of your chicken
Put the lid on your crock pot and cook on low for 6-8 hours
Once your chicken is cooked, remove the chicken and place on a plate, shred all chicken away from the bone and place back in the broth with the onions and garlic
Save the carcass for yummy bone broth and enjoy the garlicky, oniony, and lemony chicken :)

Serve with veggies, soaked rice or ‘french fries’

Single leg balance on a stair(add a step-up)

Train the movement not the muscle!

If you want to know more about functional training, trigger point or any of the exercises or recipes you see here, you can contact me at via email (nourishingmama16@gmail.com) and we can set up an appointment to evaluate your goals and needs.

Real food - Real life - Real simple

Not just skinless boneless chicken....BORING

noreply@blogger.com (Anonymous) — Wed, 05 Feb 2014 20:56:00 +0000

If you haven't noticed, I don’t eat only ground beef or just chicken breast. I eat a varied diet with the seasons as much as possible. I try not to eat the same thing 2 days in a row. It is hard, but it is part of my CHEK training. The 4 day rotation diet. CHEK practitioners have to teach many aspects of holistic healing, nutrition is just one. Trying to get people out of the 'I eat the same thing everyday for breakfast diet' is hard. In the 4 day rotation diet, you don't eat the same food for breakfast, lunch, or dinner for 4 days in a row, then after 4 days you can have that food again. This is one of the hardest things to master, however when you do, it does a lot for your digestion, mentality, vibrancy and life. I might start compiling a list of the foods that are for breakfast as well, so you can see the variety of foods eaten.


Stealing broccoli before I could cut it!

The average American eats only 15 foods. 15! (chicken/turkey, beef or pork, pizza, potatoes, cheese, bread, some sort of pasta, peanut butter, carrots, corn, bananas, apples and some fish, primarily tuna, are at the top of the list) These can be prepared differently of course, but it is the same thing over and over and over. How BORING!
There are over 4 MILLION varieties of foods(protein, veggies, fruits and fats) that are available to us worldwide. When you limit the variety to 15, you are limiting A LOT of essential nutrients, like vitamins and minerals and putting your body in a deficient state where disease can take over.
    I try to get as many proteins and variety in my family each week. All for nourishing growing bodies and brains, and to keep us vibrant, active and healthy.   We need to have variety in our diet so that our body can use the nutrients in those foods for healing, nourishing and growing!

My daughter and niece at our pizza/salmon dinner last Friday night. They both love broccoli too!

Meal Plans:
Sunday-Crock pot beef fajitas-with soaked rice and kale chips
    I have also prepped chicken broth today by boiling almost an entire chicken. Using the cooked meat for chicken salad. Started soaking and sprouting my beans for bean soup and tacos.

Monday- Beef spaghetti with rice noodles
    My daughter gets her braces adjusted and is usually sore that evening, so soft food that is easy to chew and her request is usually spaghetti.

Tuesday-Bean and ham soup with grain-free cornbread and sweet potato fries

Wednesday-***Catalonian Cod Soup with wheat free foccachia and cauliflower
    I have been getting some cold water fish straight from Alaska and they usually send recipes with the fish. I love the idea of a fish soup(I remember my nanny making a similar version)

Thursday - Chicken nuggets with steamed broccoli and Brazilian cheese rolls

Friday-Taco night(ground venison and all the fixins’)
    Did I tell you about my farmer friend who is going to give me the deer that he has to get off his property and all I have to pay is the processing fee! So excited!

On a side note, I could use a few extra hours in the morning....just saying, but at least I can have coffee again(with butter and gelatin of course!)

My daughter snapped this picture of me prepping veggies.

Catalonian Cod Soup Recipe (This recipe is adapted from The Great Alaska Seafood Company)

1/3 cup pine nuts or slivers almonds-toasted
4 large cloves of garlic-minced
2 cups chopped onions
1 TBLS-butter
1/2 tsp turmeric
1 can (28 oz) diced tomatoes-drained
4 cups homemade chicken stock
2/3 cup dry white wine or 1 more cup chicken stock
1 1/2 lbs cod filets(great-alaskan seafood company)
2 TBLS dried parsley or 1/2 cup fresh
4 slices Italian bread or 1 1/2 croutons optional

In a food processor, grind nuts and garlic to a paste. In large dutch oven(stock pot) cook onions in butter 3-5 minutes, add garlic paste, turmeric, tomatoes, stock and wine. Bring to a simmer, cook 10 minutes. Rinse any ice from cod, turn off heat and gently add seafood to liquid, skin side down. Return heat to simmer, cover and cook 4-5 minutes for frozen or 2 for thawed. Turn off heat and let rest for 5 minutes. Break cod into chunks and stir in parsley and (bread if using) cook an additional 3 minutes.

Serve warm

Can substitute halibut, sole or pollock filets

Meal Plans and (grain free extras)

noreply@blogger.com (Anonymous) — Mon, 27 Jan 2014 22:13:00 +0000

For whatever reason, I made great use of my time and resources this weekend. While prepping all meals for the week, I also make chocolate haystacks, paleo cinnamon oatmeal mix, trail mix bars, beet kvass, started beef bone broth, made grain free cinnamon raisin ‘cereal’ and a cinnamon sugar cracker or cereal. I also started soaking and dehydrating cashews and walnuts and sprouting mung beans. Whew...now if my kids would eat the grain free treats that I make I would be happy. They only like the chocolate haystacks so far......more for me I guess!

If you look close, you can start to see the bean 'sprout'

2 days worth of 'sprouting' mung beans.

Saturday- **Asian fish Pouches with rice pasta, beets and zucchini chips

Sunday - Balsamic roasted Lamb Chops with cauliflower and salad

Monday - Sprouted Mung bean soup with sausage and bacon

Tuesday - Beef and vegetable Stew

Wednesday - Beef Spaghetti with kale chips

Thursday - Baked chicken with broccoli and ‘french fries’

Friday - 'Against All Grain Gourmet' Frozen Pizza for the kiddos(cause it is friday) and adults are having teriyaki salmon with white rice and roasted cabbage. We are eating at my brother and sister-in-laws house(they have a new baby and a toddler) so I am bringing them some food for the kiddos and some for us to eat.

Before cooking Asian fish pouches

**Asian Fish pouches

4 - 3 oz fillets of mahi mahi/cod or other white fish(not farmed)
3-4 cups of spinach or other ‘green’ I used collards for this recipe
4 tsp grated ginger-or more
2 tsp sesame oil
4 TBLS Tamari
white wine or apple juice
butter
fresh turmeric(grated optional)
Parchment paper

Pre-heat oven 375. Layer in each piece of parchment about a cup of greens, fish, then spread 1 tsp ginger, 1 tsp turmeric(if using), 1/2 tsp sesame oil, 1 TBLS Tamari, 1/4 cup wine and 1 tsp butter. Fold up parchment paper and secure ends. Place packets on cookie sheet and bake 15-20 min or until fish is cooked through. We serve with rice noodles and veggies.

Each week while these meal plans, things get a little easier and I become more and more efficient. Take some or all of the recipes and try meal planning yourself. Follow me on Pinterest to see what ideas I am using. Pinterest is my go-to for recipes.

Meal Plans Week 4

noreply@blogger.com (Anonymous) — Thu, 23 Jan 2014 01:07:00 +0000

I love it when meal plans work out and work to your advantage! This week I am so glad I had them prepped and ready to go! This week my brother was in the hospital, and I had an animal emergency. Dinner was ready when we got home. Other than the sides dishes that take a little time to cook.

Saturday-Roasted Garlic Lemon Whole Chicken with broccoli and caramelized onions
Sunday-White chicken chili with collards
Monday - Lamb and Beef Meat loaf with mashed turnips and peas(kids will eat fried potatoes)
**side note, make a double batch and freeze for a night that you are not prepared for dinner.
Tuesday - Asian Pepper Steak with white rice and cauliflower
Wednesday***-Pineapple BBQ chicken with roasted brussel sprouts and grain free cheese bread
Thursday-Make your own pizza night
Friday-Shrimp Creole


Some of the chaos after prepping all day

I decided to show you one way(or a way that I use) to make your whole chicken last longer and get your money's worth. I roasted the whole chicken that we ate Saturday. I pulled off the chicken that was left(1 breast and tenderloin and 1/2 other breast). I put chicken carcass and bones from dinner and any juice from the pan in crock-pot, covered with water added some sea salt and set on low. It cooked about 16 hours. I strained the broth and pulled off the rest of meat left on chicken(about another cup). I got about 5 quarts of broth.

1/2 the broth was used for chicken chili and collards and other will go into freezer. All of small pieces of chicken will be used for chili and I will save the rest for lunches...I got 2 lunches out of the rest of chicken.

Crockpot Pineapple BBQ Chicken
Ingredients
3 – 4 chicken breast frozen, (I used bone-in so I could save bones for later, you could also use whole chicken and double everything else)
 1 Bottle of BBQ Sauce (organic or homemade)
 1 Can of Crushed Pineapple, 20 oz. 
1 Medium Onion, diced
 2 Cloves Garlic 
1/2 teaspoon black pepper

Directions
Add onion and garlic and chicken to crockpot and dump BBQ sauce and pineapple on top.
Cook on low for 8-10 hours. Shred and eat on rolls or tortillas.

**Brussel sprouts are in season right now at our farmers market and most days my kids will eat them. Sometimes raw and sometimes cooked. I love roasting them. Add a little lard(or butter) and roast at 425 for about 20-25 minutes until crispy! Enjoy!!

Being prepared has helped my when I have sudden changes in plan. If you have dinner in the crock-pot or ready to cook, you don’t have to stress when you get home because the prep work is already done for you. Try it for one week, plan, buy and prep your meals for the week. Follow me on pinterest and see some of the recipes I pin or try some of the recipes that I post here on my blog.

Enjoy

Real Food - Real Life - Real Simple